Wednesday 9.9.20

Prep
2 Sets
Row x 250 meters
Glute Bridge walkouts x 7 reps
Banded Lateral walk x 20 steps each direction
Single Leg RDL to Lunge x 5 per leg

Essentials:
A.
3 Sets
Clean Deadlift x 1 rep
Hang Power clean From Below the knee x 3 reps
Hang Power clean From above the knee x 3 reps
Rest 20 sec
Incline Push Up x Max reps 30 sec
On the 2 min marks
*Choose your own weight on the cleans but do not exceed 65% of your max .

B.
2 Sets
Split Stance Dual Kettlebell Deadlift x 5-7 reps per leg
Rest 20 sec
Dual Kettlebell Russian Swing x 12-15 reps
Rest 20 sec
Single leg Hip thrust x 20 per leg
On the 3:30 min mark

C.
For time :
Row x 500 meters damper #1
Deadlift x 20 reps
Kettlebell swing x 20 reps
Burpee Box Step Over x 10 reps 24/20
Kettlebell Swing x 20 reps
Deadlift x 20 reps
Row x 500 meters damper #10

Fitness:
A.
3 Sets
Clean Deadlift x 1 rep
Hang Power clean From Below the knee x 3 reps
Hang Power clean From above the knee x 3 reps
Rest 20 sec
Push Up x Max reps 30 sec
On the 2 min marks
*Choose your own weight on the cleans but do not exceed 65% of your max .

B.
2 Sets
Rear Foot elevated Single Leg Dual Kettlebell Deadlift x 5-7 reps per leg
Rest 20 sec
Dual Kettlebell Russian Swing x 12-15 reps
Rest 20 sec
Single leg Hip thrust x 20 per leg
On the 3:30 min mark

C.
For time :
Row x 500 meters damper #1
Deadlift x 20 reps 185/125
Kettlebell swing x 20 reps 55/35
Burpee Box Jump Over x 10 reps 24/20
Kettlebell Swing x 20 reps 55/35
Deadlift x 20 reps 185/125
Row x 500 meters damper #10
RX+: (70/55)(30/24)